WOD

Tue, Jun 17 2025

Fri, Jul 4, 2025 at 10:00am July 4 BBQ @ Sparks Marina
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CrossFit 20250617Strength training w coach E 2025 0525Other ResultsCore Strength Month

CrossFit 20250617


(Time)
WARM-UP
200m walk

3 sets:
20 jumping jacks
10 kettlebell deadlifts
Single-arm kettlebell overhead carry/arm (25 ft)
10 kettlebell bent-over rows
10 kettlebell goblet squats

SKILL/STRENGTH: 5 sets/arm
1 single-arm Russian KB swing
1 single-arm KB swing + pull back
1 single-arm KB snatch

WOD: 5 rounds for time
Rx:
STIMULUS 8:00-13:00
12 single-arm KB snatches (53/35)
15 hand-release push-ups
30 air squats

MODIFICATIONS:
-Snatch, modify weight first to allow for 6 unbroken snatches on each arm through all rounds then movement, e.g., hang dumbbell snatches or single-arm kettlebell swings
-HRPU's, modify reps first, e.g., 12 or 9 reps to complete in under 1:00 then movement, e.g., from knees
-Air squats, modify reps first, e.g., 20, 10 to complete in under 1:00

STIMULUS NOTES:
Time cap 15:00
Unbroken snatches; 6 reps/arm
Push-ups in :30-1:00
Squats in :30-1:00

STRETCHING:
1:00 foam roll quads/side
:30 hollow hold
1:00 foam roll upper back
:30 hollow hold
1:00 foam roll lats/side
0:30 hollow hold

0% 0%

1st10:55 Julie A Tue, Jun 17, 2025
2nd11:31 Natalie Tue, Jun 17, 2025
3rd11:34 Coach E Tue, Jun 17, 2025
1st10:57 Phil Tue, Jun 17, 2025
2nd14:10 Carlos Tue, Jun 17, 2025

Julie A10:55
M
Phil10:57
M
Natalie11:31
M
Coach E11:34
4 rnds @ Rx
Kelly11:53
M
Perry12:26
M
Gayle12:28
M
Rosie12:52
M
Coach B12:59
Rx reps except 4th rnd 12/10/25 @26#
Carlos14:10
M
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